Friday
Feb272015

Will Lifting Make Me Bulky? Answers to Common CrossFit Questions


I've owned a CrossFit gym for almost eight years, which means I've fielded my fair share of questions, not just from my members but also from those who are curious about CrossFit. As I wrote in "Free Intro Classes at CrossFit Affiliates," we shouldn't be cynical or defensive when a woman yet again asks if she’ll get too bulky by lifting weights, or if a guy worries CrossFit is dangerous. Remember: they’re new to this stuff, and it’s on us to answer honestly and with empathy. If we want people to join our gyms, we should act like it. 

But now, maybe you can just direct the CrossFit Curious to this interview I did for The Homeopathoholic, a blog created by Liza Behles that is dedicated to exploring different types of exercise, diets, and health-related issues. Liza asked a bunch of common questions about CrossFit, and I hope my answers will be useful to you, whether you've never set foot in a gym, are just discovering CrossFit, or have been doing this for years and need help answering a friend's questions. We reposted the interview below, but you can also read the original on Liza's excellent blog.

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Monday
Feb092015

Turn Off the Clock: Why You Should Program Not For Time Work at CrossFit Gyms


In today’s article, we’re going to talk about how and why CFSBK regularly programs “Not For Time” (NFT) assistance work into our weekly group classes. The purpose of these segments is to supplement our primary lifts and conditioning tests, and also provide an opportunity to approach movements not typically seen in WODs and/or develop movements we typically see in timed formats.

Before getting into the details of NFT work, it’s worth noting what it is not. Our NFT assistance segments are not warm-ups and always happen after the primary lift for the day, usually instead of a traditional metcon. In a previous article, we talked about how we program standardized warm-ups, which unlike NFT work, require simpler movements that people can jump into cold or after some very basic movement prep. This is also not necessarily dedicated “skill work,” which would involve refining more complex motor patterns (such as taking 10 minutes to practice double unders or handstands). That being said, NFT does not exclude skill-based elements and they can easily be incorporated into NFT segments.

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Wednesday
Jan282015

How To Become a Grown-Up CrossFit Gym


I recently had a guy visit my gym who was part of a relatively new affiliate. He told me he was really impressed by all of CFSBK’s programs, staff members, and systems, and he kept comparing our gym to his relatively minimalist set-up. I was quick to tell him that things have not always been the way they are now. Our “Front Desk” used to be a pencil pouch with a note scribbled next to it that said, “Please leave $20!” and I used to be the only “Admin,” which meant people were lucky if I answered their email in under a week. Over the past seven years, our business has grown considerably and we’ve been able to expand our staff members, facility, and infrastructure. In today’s article, I want to share all the different professional roles we’ve created over the years at CFSBK. I hope this information gives you ideas and inspiration as you expand the size of your gym and the kinds of services you offer, or perhaps just reorganize who does what.

A caveat though: size doesn’t matter! It’s important to keep in mind that larger doesn’t always equal better, and a small affiliate should in no way be considered immature or under-realized. The point is to have enough people on-board so that you’re not burning the candle at both ends and can interact with your business the way you want to—not the way you have to. Defining roles and delegating responsibility allows more motivated and qualified people than yourself to take on what you’re incapable of or unmotivated to do, which inevitably benefits both you and everyone involved with your business.

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Monday
Dec222014

Why Are CrossFit Gyms So Expensive?


As 2014 has passed and everyone starts planning the 2015 version of themselves, an inevitable first step for many is researching and purchasing a gym membership. Whenever curious friends or family ask me how much my gym costs, their typical response is surprise at our $230 a month price tag (for 5 times a week). The next question is invariably, "Why are CrossFit gyms so much more expensive than regular gyms?"—which is a valid question if you’re comparing CrossFit affiliates to whatever’s considered standard for a “gym membership.” But the answer to that question requires assessing what you’re actually paying for—and the fact that while there are many similarities (a gym is, after all, mainly just a place where you work out), the range of services and support you get will vary greatly, and may ultimately determine whether you’re back to binge watching New Girl on Netflix instead of showing up to the gym on February 1.

In this article, we’ll discuss how the prices of traditional gyms versus CrossFit affiliates are set in the first place, and evaluate what’s included in any either membership using three straightforward criteria: facilities, training services, and atmosphere. We’ll inevitably have to make some generalizations and of course, I am openly attempting to build the case for the merits of CrossFit gyms, but by answering this question, I hope you’ll be able to better evaluate what’s important to you when choosing a gym and what you’re actually paying for.

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Tuesday
Dec092014

How To Get the Most Out of CrossFit Group Classes


By Noah Abbott, with an introduction by David Osorio

A professionally run CrossFit group class requires orchestrating a lot of moving parts. On ITA, we've talked about how and why coaches should use time stamps to organize classes, discussed how to intelligently organize lifting segments, and even described how introductions in group classes help facilitate a sense of community and set the tone for training. It is absolutely the responsibility of the coaches running each class to make sure things are clear, smooth, and safe for everyone. But group classes are also a dance of sorts, that require members to also hold up their end of the bargain by being prepared. In one of our previous articles, "A Letter to New CrossFitters: Good Training Habits," we discussed some fundamental and conceptual perspectives regarding how to get the most out of your overall CrossFit experience. In today's article, we're talking to athletes, about what you can do to be a proactive member of your affiliate and get more out of your CrossFit group classes—and win the admiration of your coaches in the process. Enjoy!

Fresh out of Foundations, the world of CrossFit can seem a bit overwhelming, full of jargon, percentages, and acronyms only a government employee could love. (“This is an AMRAP WOD of T2B and DUs!!!”) While things can seem to move pretty fast, there are some specific strategies and considerations that will make your daily hour of fitness better spent. Equally important, it will make for a more pleasant experience for your fellow members, and allow your coaches more time to spend doing what they love (yelling “Knees out!” for instance) and less time in an administrative or cat-shepherding function. To be fully awesome, do this: 

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